Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:
3 Minutes:
6 Thrusters
6 Swing Sntach (R/L)
6 Push Press

Then

2 Minutes:
10 Curls,
10 Straight Leg DL (Rounds 1/3)
10 Down and Up Rocket Jumps, 20 Torp Jacks (Rounds 2/4)